First, reasonable diet to lose weight: control staple food and limit sweets ... If the original food intake is large, the staple food can be reduced by 5 grams for three meals a day. Gradually control the staple food at about 25 ~ 3g, and staple foods such as wheat, rice and some miscellaneous grains can be selected, but the food intake must be strictly limited, and the habit of eating seven or eight points is formed. Try to eat as little or no food containing too much starch and extremely sweet as possible, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract and fruit juice sweets. Some foods containing too much fat, such as peanuts, walnuts, sesame seeds and various animal oils, butter and fried foods should also be restrained. Non-staple food can use lean meat, fish, eggs, soybean products and vegetables and fruits with less sugar content. Dietary fiber can hinder the absorption of food, and the fiber absorbs water and expands in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb fiber-rich food in a certain period of time and then excrete waste. People who eat more fiber in their diet chew more often, so the eating speed slows down. As a result, the small intestine can slowly absorb nutrients and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease. Therefore, obese people should eat more fiber. Lose weight quickly: the principle of "new dietary revolution" with high protein: high carbohydrate food can cause obesity, uncontrollable hunger and appetite. Therefore, limiting carbohydrate intake and absorbing a lot of high-protein foods can reduce weight and keep slim figure. The cycle of this slimming diet is two weeks. In the 14-day slimming plan, you can only eat a proper amount of vegetables, but you can eat enough milk, eggs, meat and fish. This puts the body into a state of relying on fat instead of carbohydrates to provide energy. Vinegar is popular at home and abroad to lose weight. For example, obese people in America and Japan are drinking vinegar to lose weight. Vinegar contains volatile substances, amino acids and organic acids. It is reported that taking 15~2 ml of vinegar every day can play a certain role in losing weight. In recent years, a kind of "brown rice vinegar essence" produced in Japan is a solid granule, which is easy to carry and take. Taking 2 capsules a day will have obvious weight loss effect in one month. A kind of health vinegar produced in Shanghai is also very good. In daily life, there are many ways to eat vinegar, which can be dipped in food, mixed with raw food, or put a little vinegar in soup to adjust your appetite. Drinking water in moderation or soup to lose weight is an essential need in people's daily life. In summer, you can eat watermelons and tomatoes to quench your thirst. Watermelon juice, winter melon soup and diuretic. Excessive restriction of water can make fat people's sweat glands secrete disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Drinking water in moderation can replenish water and regulate lipid metabolism. Drink soup often to keep healthy. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. Therefore, some obese people use soup to lose weight. Drink more soup when eating at ordinary times to reduce the intake of staple food, so as to achieve the purpose of losing weight. Slow eating to lose weight can achieve the goal of losing weight by slowing down the eating speed at ordinary times. After observation, Japanese researcher Nakamura found that the same amount of food was consumed by obese men in 8-1 minutes, while those who were thin consumed it in 13-16 minutes. In addition, he also conducted a survey on the number of times of chewing food. It was found that obese men needed 7.7 times, obese women needed 8.1 times, while ordinary men needed 8.9 times and ordinary women needed 9.4 times. Then he tried to lose weight by slowing down the eating speed. The results showed that obese men lost 4 kilograms after 19 weeks and obese women lost 4.5 kilograms after 2 weeks. Therefore, Nakamura pointed out that when food enters the human body, blood sugar will rise; When blood sugar rises to a certain level and the appetite center of the brain sends a signal to stop eating, it often has eaten too much food. So fast food can cause obesity. If you slow down the speed of eating, you can effectively control your food intake and lose weight. So chew slowly when eating. Second, the three principles of easy weight loss When it comes to weight loss, I am afraid that the first thing that everyone thinks of is dieting and exercise. Or hungry every day, dizzy with hunger; Or you're sweating and tired to death every day. Do you know how to lose weight without dieting or exercise? First, reasonably arrange three meals. Eating only high-fiber cereal and low-fat fresh milk for breakfast can not only help defecation, but also be very nutritious and healthy. As for meat and seafood, it is reserved for Chinese food. You can eat something light for dinner, and vegetables should account for the majority. Second, stand for half an hour after a meal. In fact, the biggest reason why women get fat is negligence. Because of busy work and study, there is no time to rationally allocate life and arrange their own diet and daily life. In fact, you can stand for at least half an hour after a full meal, which can not only avoid the trouble of fat accumulation on your stomach, but also save making up afterwards. Third, a big taboo for fasting and losing weight for 5 hours before going to bed is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and turned into fat to accumulate. If you can't stand being hungry, you can only eat a small amount of boiled vegetables or fruits. As long as you can abide by these three principles for a long time, you will naturally stay slim and beautiful, and at the same time you can enjoy delicious food, which is very simple and convenient. Third, physical exercise Wear a weight-loss suit that suits you, exercise, and increase energy consumption. Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games, swimming, etc. It is best to finish each exercise continuously without stopping in the middle, and each exercise must consume 3 kilocalories. Usually, this kind of exercise will cause the heart to beat faster or sweat. Exercise can improve the metabolic rate of human body, but its effect is only two days at most, so the most important thing is to persevere in exercise, and if you can't do it every day, you should do it at least once every two days. For an extremely fat person, even walking may be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or we should give priority to physical load and gradually increase the amount of exercise, so as to avoid the overload of the heart and lungs or the injury of muscles and joints. Here are some sports that can consume 3 kilocalories: jogging for 3~5 minutes. 1 hour to 75 minutes by bike. Walk for 1 hour to 1.5 hours. Swim for 3 to 4 minutes. Play tennis for 45 minutes to 1 hour. Jump rope for 3~4 minutes. ..